Niagara Gazette

Features

August 5, 2012

FIT FOR LIFE: Building muscle -- quicker and better

Niagara Gazette — I am proud to say that this week’s column is based on cutting-edge research, some which has not yet even been published.

I had the honor of attending a seminar a few weeks ago in Tampa, Fla. with one of my employees. This article is possible due to great work from Dr. Layne Norton and Dr. Jacob Wilson, and their awesome Exercise Science Lab at the University Of Tampa.

For the most part, everyone wants more muscle. They just word it differently. All of the following are statements describing the desire for more muscle:

I want to TONE

(well, you cant flex/contract Fat, so more muscle = more “tone”)

“I wish my arms didn’t keep waving after I stop.” Or the “Italian Wave” aka Bingo Arms …

I wish my butt had a “shelf”…

Why do my thighs touch?

How come the groceries, laundry, yard work are so heavy/difficult?

All of the above statements — not to mention how to minimize the growing national debt — can be answered by having more muscle.

From previous articles, you should remember some people make progress in spite of what they do. What if we could make that progress more faster and more efficient?

When it comes to cardio, most people think more is better — do more cardio, go longer, take more classes, ride your bike further etc.

But have you ever thought how cardio affects your muscle gain/tone/bingo arms. At a recent fitness seminar in Tampa, we learned that interval training is the way to go for the most efficient “cardio” workout in terms of burning body fat. According to this new, ground-breaking research, cardio training directly after your weight training session will lead to a decrease in strength, hypertrophy (size) and power!

So why does cardio negatively affect our strength/size power? Without giving a 33-page Powerpoint presentation, basically our bodies have an infinite ability to recover and long duration exercises train the nervous system to recruit muscle fibers more slowly: which is not ideal as you try to get stronger/more explosive/faster etc.

Text Only | Photo Reprints
Features
  • SUN LIFE Opera intern 072714.jpg [Duplicate] Singing her heart out: Newfane woman wins prestigious apprenticeship twice. Rebecca Witty says she started singing in the womb. That might be an exaggeration, but the Newfane woman's love of music began at a very early age. "Music has always been in my life since I was a kid," she said. "My family is made up of musicians so that has played a big part of my love for music since the beginning."

    July 28, 2014 1 Photo

  • SUN LIFE Chef cooking demos 2 072714.jpg [Duplicate] F-BITES: Celebrity chef Bobby Anderson wants kids to learn more than just cooking. As a loudspeaker played "Waiting for the World to Change," Chef Bobby Anderson was busy changing it, just the other day. For Anderson, the cooking lessons he's conducting with local students this summer on Old Falls Street in Niagara Falls are entertaining crowds and giving young chefs life-changing exposure to new foods, new flavors and new experiences.

    July 28, 2014 2 Photos

  • SUN LIFE fair story 6 072714.jpg [Duplicate] More than rides and food at the Niagara County Fair

    July 28, 2014 8 Photos

  • mug - stack, catherine RGB [Duplicate] [Duplicate] NATURAL HEALTH: Taking a closer look at migraine causes and treatments

    Headaches come in all shapes and sizes, ranging from a mild tension headache to a migraine that has you locked up in a dark room afraid to move. Migraine and cluster headaches are by far the worst. 

    July 28, 2014 1 Photo

  • SUN LIFE tattoo 3 072714.jpg [Duplicate] Behind the tattoo gun — Niagara Tatoo Expo coming up

    Tattoos can be a touchy subject. Of course, people have heard they shouldn’t judge a book by its cover; still, people continue to report being denied jobs and being judged harshly for proudly displaying their ink. 

    July 28, 2014 4 Photos

  • mug - Jennings, Thom RGB [Duplicate] JENNINGS: It's the end of an era for fans of The Ramones

    Jeffrey Hyman, John Cummings, Douglas Colvin and Thomas Erdelyi formed one of the most influential bands in music history in 1974 — better known by their stage names Joey, Johnny, Dee Dee and Tommy Ramone. The last surviving member, Tommy, passed away July 11.

    July 28, 2014 1 Photo

  • SUN LIFE TOPS woman 2 072714 .jpg [Duplicate] Local woman honored for weight-loss success

    After Carolyn Sherman’s husband passed away, she became depressed, and her weight ballooned to more than 300 pounds. Wheelchair-bound, she ended up at Odd Fellow & Rebekah Health Care Facility in Lockport.

     

    July 28, 2014 2 Photos

  • NIA Biz logo 072814 IN BUSINESS: ReNU director named to '30 Under 30' list Tom Lowe, director of ReNU Niagara, has been named to the 2014 class of Buffalo Business First's 30 Under 30 honorees. The award recognizes 30 Western New Yorkers in the early stages of their careers who are achieving at high levels at work and in the community.

    July 28, 2014 1 Photo

  • SUNLIFELexisPlace1072014jpg (1).jpg Lexi's Place: A safe haven for teens battling suicide, sexual abuse and depression

    In a perfect world, a 14-year-old wouldn’t know exactly how it feels to try suicide.
    An 11-year-old who reaches out to the unwanted kids at school would not be thrown against a locker and bullied by other teens trying to make her feel small.
    And surely no teen would have a father who, when she was small, would give her to his friends for sex.
    All those things happened to the teens at Lexi’s Place.

    July 22, 2014 8 Photos

  • SUN LIFE wine fest 3 072014.jpg [Duplicate] Sip the Niagara Wine Trail's best in one location The Niagara Wine Trail reveals it's sweetness slowly, and only to those dedicated enough to spend the time. There are 27 wineries and to sample a taste of each requires much driving through the backroads of the Niagara region, and far too much sipping to make driving a logical possibility. That's what makes the trail's 6th annual Wine and Culinary event such a good idea. Wine lovers who've always wanted to explore the new and unusual offerings of the 14-year-old wine trail, can do so next weekend, all in one place.

    July 22, 2014 3 Photos

Featured Ads
House Ads
AP Video
Couple Channel Grief Into Soldiers' Retreat WWI Aviation Still Alive at Aerodrome in NY Raw: Rescuers at Taiwan Explosion Scene Raw: Woman Who Faced Death Over Faith in N.H. Clinton Before 9-11: Could Have Killed Bin Laden Netanyahu Vows to Destroy Hamas Tunnels Obama Slams Republicans Over Lawsuit House Leaders Trade Blame for Inaction Malaysian PM: Stop Fighting in Ukraine Cantor Warns of Instability, Terror in Farewell Ravens' Ray Rice: 'I Made a Huge Mistake' Florida Panther Rebound Upsets Ranchers Small Plane Crash in San Diego Parking Lot Busy Franco's Not Afraid of Overexposure Fighting Blocks Access to Ukraine Crash Site Dangerous Bacteria Kills One in Florida Workers Dig for Survivors After India Landslide Texas Scientists Study Ebola Virus Smartphone Powered Paper Plane Debuts at Airshow Southern Accent Reduction Class Cancelled in TN
Opinion
House Ads
Night & Day
Twitter News
Follow us on twitter
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Front page